How To Counteract Too Much Fiber?

So far I have already been on a low carb diet and my body seemed to be just fine. My weight stayed consistent and I was even gaining muscle while maintaining or losing weight. But then I came across a few research studies saying that too much fiber in the diet can lower your metabolism and cause weight gain. Do I need to change my diet? How should I change it?

All Fiber Foods Are Good For You?

Fibers are present in fruits and vegetables, including legumes and grains, and they can help you feel full and satisfied. But there are also foods that are high in fiber that also have a lot of carbohydrates and not much else. These include beans and other legumes, white potatoes, and low-fiber breads and cereals. These foods are generally higher in carbohydrates than vegetables. High-fiber foods can also be high in calories. But they are good sources of vitamins and minerals. So, not all foods with a lot of fiber are healthy.

Are All Fiber Foods Healthy?

There is a myth that all fiber foods are healthy, but this is not the case. Fiber is the indigestible part of plant-based foods. Most types of fiber consist of complex carbohydrates, found in foods such as beans, grains, and oats. There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water, making it easier for your body to digest. It can also help to lower cholesterol and manage diabetes. Insoluble fiber does not dissolve in water. It makes up the bulk of the fiber in plant-based foods. Insoluble fiber helps to reduce the absorption of cholesterol in the digestive tract, and is linked to a reduced risk of heart disease and colon cancer. Both types of fiber are linked to a lower risk of Type 2 diabetes, high cholesterol, and obesity. Fibers can also help to regulate blood sugar. Soluble fiber helps with weight management, since it increases feelings of fullness and reduces calorie intake. In general, fiber provides a feeling of satiety. Foods that contain lots of fiber include fruit, whole grains, nuts, seeds, and vegetables.

Too Much Fiber? What to Do?

I was just looking at my results of the quiz I’ve been taking and came across my answer, that I would recommend a low-FODMAP diet as a solution for me. I was quite surprised because I was under the impression that fiber was great for me and actually I was on a diet high in fiber (it was my first time on this diet and in fact the reason I started it, to get the fiber to see if it would benefit my gut). Unfortunately after about a month on the diet I had a bunch of issues which I attribute to the diet and don’t believe would have occurred if I were just eating low-carb high fiber. So, after researching I learned that a low-FODMAP diet is better for those with an underactive digestive system, so I decided to try this one.

How to Detox

Fibers are an important part of a diet, however, too much fiber can have negative effects on the body. In order to avoid excess fiber, some people try to “detox” by fasting or taking a colon cleanse.

How to Cleanse and Detox

The American Cancer Society recommends the following things for healthy living: Get at least 30 minutes of exercise daily. Get seven to nine hours of sleep each night. Have a healthy-eating diet. Get a yearly physical and don’t smoke. Get the recommended amount of fiber.
To achieve these things, it’s important to get a good cleanse and detox. This helps to remove toxins from the body and prevent the build-up of unhealthy bacteria in the body. A cleanse and detox should be done at least once every six months, even if you’re having no symptoms of a disease.